Lunch tip: Improve a classic

Frozen mac and cheese is an easy choice, but watch the sodium. Try our tips on how to make it taste good without adding a ton of calories.

February 07, 2011|By Judy Hevrdejs, Tribune Newspapers

270 calories / 2 grams total fat / 11 grams protein (Tribune photo)

While rolling past the frozen food section of your supermarket, you spot a sale announcing a pretty good deal on low-cal frozen entrees (even those luscious sounding macaroni & cheese dishes) that you love to have on hand as a quick grab-and-go option for a workday lunch. You toss a few into your cart, feeling a little righteous for going the low-cal route and saving money. So what are you getting for your money?

We purchased a trio of mac and cheese products at the supermarket: a WeightWatchers Smart Ones ($2), a Lean Cuisine ($2.29) and an Eating Right ($2). Each gave a decent-size portion, from a shade less than 1-1/2 cups (Smart Ones and Eating Right) to 1-1/4 cups (Lean Cuisine).

But volume's not the only thing you're getting. Labels tout the calories, fat and protein.

Eating Right: 330 calories / 6 grams total fat / 19 grams protein

Lean Cuisine: 280 calories / 6 grams total fat / 14 grams protein

Smart Ones: 270 calories / 2 grams total fat / 11 grams protein

If you've been following the news on the latest Dietary Guidelines for Americans, you may want to note the sodium content as well. The guidelines would like you to reduce sodium intake to less than 2,300 milligrams (mg). And would probably love it if you could get it down to 1,500 (a recommendation they say "applies to about half the U.S. population, including children and the majority of adults").

And how do these three stack up? Lean Cuisine: 570 mg. Eating Right: 690 mg. Smart Ones: 790 mg. So steer clear of the salt shaker on these.

Quick Bite: Add color, texture and nutrition to your mac and cheese with a visit to a salad bar. Purchase a half-cup or more of small broccoli florets or green peas or mushrooms. Many frozen entrees make a quick microwave visit before any cover is well-loosened for a final zap. So, after an initial couple minutes in the microwave (sometimes there's a stir or two in there) add one or two of the veggies to the mac and cheese. Continue microwaving the additional time called for on the package.

Have you got any lunch-hour tips, recipe suggestions, deals to share or questions? Write to Judy Hevrdejs at jhevrdejs@tribune.com.